CrossFit Inventive – CrossFit

Warm-up

Banded Shoulder Mobility
30 Sec Calf Stretch e/s
30 Calf Pumps
30 Sec Spiderman Lunge Hold
5 Inchworm 1 Push-up
10 Air squats
10 Scap Pulls
10 Kipping Swings
40 Double unders/60 Singles
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Metcon (No Measure)

9 MIN EMOM:
min 1 – 30 sec L Ring Hold
min 2 – 30 Sec Machine (mod pace)
min 3 – 3-5 Strict Pull-ups
Use a band for strict pull-ups if need be.
5-8 ring rows if not doing strict pull-ups.
Knee raise ring holds if you can’t hold the L.. Use stationary dip bars if you can’t manage the rings.
Hollow Rock Hold last resort.
Use the machine your using in today WOD.

Metcon (Time)

For Time:
2km Row
150 Double-unders
10 Rounds of “Cindy”

1 Round of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

(25 min cap)
SUBS:
2k Row:
Female 1700m
4000m Bike erg
1600m Ski erg

Double unders:
225 Single unders

Pull-ups:
Banded
Ring Rows
10 Duel DB Bent over rows

Push-ups:
From Knees